[Robbcore]

Got this workout from an article in the Optimallife blog, its called "Tommy's Training at the LTA "
Given it a couple of goes as an add-on to my training cos it meets the goals i want, pretty fun, intense workout. i wouldnt use it exclusively though
made a few adjustments from the original but heres what i do:

Warm-up (2X4 of each)
Olympic Bar Bear
Behind-the-neck presses x6
OHS
Drop Snatches

Conditioning Section (supersets w/ rest periods)
Superset 1
Olympic Clean x4-5 reps
Plyometric Box Jumps x10
KB Swings x20
Rest for 60 secs after clean then perform box jumps & straight into KB's - i dont always rest

Superset 2
Olympic Deadlift x4-5 reps
Plyometric side jumps (over 20inch hurdle) x5 each side
KB Snatches x10 each arm

Superset 3
Olympic Bar Russian Twist x5 each arm
Clap push-ups x10
KB Clean & jerk x10 each arm

Extreme circuit
Sandbag Clean & Throw
KB Swings
Lizard Crawl
Push up & rotate (t-pushups)
Jump & sprawl
10 reps of each, 3 times in total

Boxing Circuit 20/15
Jabs/pushups
Hooks/pushups
Uppercuts/pushups
instead of pushups ive done ab work of skipping while a partner boxes, have also tried an overhead squat hold with a light bar - that hurt)

all weight is adjusted by your one-rep max